Is Pursuing "Loungevity" Over Longevity Funny, Or Offensive?

Should we pursue "loungevity" instead of longevity? This is a question posed by prominent sports commentator Colin Cowherd on a recent rant that appeared on Instagram. It was very entertaining, and the intent was to be humorous, but it was also, to me, very offensive at times and brings up this big question that we continue to face: the juggling act of trying to enjoy our lives and not miss out versus trying to make sensible, healthy choices that promote longevity rather than send us into this spiral of accelerated aging and demise that has become the norm. In this episode, I break down Cowherd’s rant point by point, giving him credit where he gets it right while challenging some of the arguments he makes about enjoying life and not worrying so much about health. We get into alcohol, sleep, hydration, processed foods, biohacking, and the constantly changing research on what is and isn’t healthy. I also get into the question of how much control we really have over our health destiny, why your genes are not your destiny, and why four of the five markers of metabolic syndrome can be reversed in a matter of weeks with dietary transformation. Most importantly, I look at some remarkable examples of people who are actually aging powerfully and performing at a high level—from 85-year-old high jumper Kathy Bergen and 101-year-old sprinter Lester Wright to 90-year-old Earl Fee, 61-year-old world-record 400-meter runner Sue McDonald, and my own father, who played championship golf and shot his age more than 1,200 times. These are the people we should be paying attention to when it comes to figuring out how to age well.   TIMESTAMPS: Do we have to have a juggling act between trying to enjoy life and staying fit? Many people use rationalizations, excuses and cop-outs along the lines of "Hey, life is short, we might as well enjoy ourselves." [01:08] The United States is now the fattest, sickest population in the history of humanity with over 80% designated as metabolically unhealthy. For waist to height ratio, you want to measure better than 2 to 1. [05:21] There is more of a problem with obesity than there is with starving children in Africa. [08:50] Brad critiques a recent quip from Colin Cowherd. There is a whole group of sports fans who rationalize "what I could have been." You can still do something to keep in the game. [11:51] Does alcohol have any health benefits? [15:33] Many aspects of the biohacking scene have gone a little bit wild, extreme and somewhat inappropriate. [19:52] Are you getting enough hydration when you drink coffee and orange juice? [23:17] Sleep deprivation is one of the biggest public health problems on the planet. [24:24] A processed power bar is very nutrient deficient and health destructive. [27:37] The extreme biohackers are deeply immersed into that lifestyle but it is mostly unreachable for most of us. [31:27] With so many new technological inventions, are we soon going to have some drugs that neutralize the adverse impact of junk food? [35:18] VO2 max is a measurement of the volume of oxygen that you consume per minute per kilogram of body weight while your are exercising. [37:10] The use of anti-aging hormone replacement therapy can override adverse lifestyle practices. [42:16] There are many folks giving advice out there who do not have the experience needed to be telling you what to do.  [42:16] Your genes are not your destiny. The genes require lifestyle behaviors in order to be expressed. [51:42] There are four blood markers that can be corrected and reversed out of the disease risk category into healthy category in a matter of weeks of dietary transformation. [57:16]   "I wanna live a life that's healthy enough to enjoy and enjoyable enough to be healthy."   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Colin Cowherd The Overfat Pandemic The Primal Blueprint Primal Blueprint 21-Day Total Body Transformation Three ways to get super fit without ogoing to the gym The Hacking of the American Mind Lester White runs the 100 meter dash Podcast with Sue McDonald Biology of Belief Bruce Lipton Podcast   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! Get 20% OFF your first order with code BRAD20 Strengthen Your Feet: Peluva five-toe minimalist shoes naturally strengthen and realign your feet to perform better, relieve pain, and achieve full functionality. Use code BRADPODCAST for 10% off Online Education: Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the whole week, get started the right way the therapeutic cold exposure, and custom-design a morning movement routine.  Clean Your Indoor Air!: The Jaspr Air Scrubber is an ultra high-performance, automatic-sensor unit that will address the often-disregarded health concern of indoor air quality. Save $200 on your unit with code BRAD Explore B.rad Nutrition, online courses, and my favorite gear at: BradKearns.com/Shop   Enjoying the podcast?Please leave a quick review on Apple Podcasts—it helps more people discover the show. Thanks for your support!   #bradpodcastSee omnystudio.com/listener for privacy information.

In your 30s, you start to lose a certain percentage of muscle tissue year over year, and that rate really accelerates when you hit 60. But everything we've been told about the importance of maintaining muscle as you age is roughly around half right. Maintaining muscle mass and muscle strength is a key driver of longevity, but even more important is maintaining muscle power and explosiveness. They are not the same. A recent 10-year study of nearly 4,000 adults revealed that those with lower muscle power and explosiveness had a six to seven times higher mortality risk compared to the strongest, most powerful group, while differences in pure strength were insignificant once age and health history were factored in. I explain the difference between sarcopenia and dynapenia, why muscle power is the first thing you lose and you lose it more quickly than anything else, and why we lose our anaerobic conditioning, muscle strength, and power at around 40% per decade, compared to roughly 10% for aerobic conditioning.  I also share practical ways to develop and preserve muscle power and explosiveness safely, so you can maintain that important attribute throughout life and avoid the devastating consequences of falls.   TIMESTAMPS: Muscle mass and muscle strength are not the same but both are key drivers to longevity. [01:01] Sarcopenia is age-related loss of muscle mass or muscle strength. Dynapenia is the age-related loss of muscle power and explosiveness. [02:25] Training has risen in the level of sophistication where athletes can perform better. [05:16] We have an obligation to hone things like coordination, balance, agility, and timing. [07:22] Dynapenia is defined as the loss of the nervous system's ability to recruit what muscle you still have. [10:10] Muscle mass declines the slowest. Muscle strength declines faster than muscle mass declines. Muscle power declines faster than all the others. [14:29] Falls should be in our central focus as something that is really concerning to us. Overall, there are 14 million aging Americans who fall every year, resulting in three million emergency room visits. [19:20] How do you train for power specifically as opposed to just building your muscular strength? [20:34] All manner of complex kinetic chain acuity starts with your feet.  Your feet play a huge role in balance stability, proper movement through the kinetic chain and proper execution. [25:40]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Video of kids exercising for speed, power, and explosiveness Brad's video on the 400   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:   Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! Get 20% OFF your first order with code BRAD20 Strengthen Your Feet: Peluva five-toe minimalist shoes naturally strengthen and realign your feet to perform better, relieve pain, and achieve full functionality. Use code BRADPODCAST for 10% off Online Education: Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the whole week, get started the right way the therapeutic cold exposure, and custom-design a morning movement routine.  Clean Your Indoor Air!: The Jaspr Air Scrubber is an ultra high-performance, automatic-sensor unit that will address the often-disregarded health concern of indoor air quality. Save $200 on your unit with code BRAD Explore B.rad Nutrition, online courses, and my favorite gear at: BradKearns.com/Shop   Enjoying the podcast?Please leave a quick review on Apple Podcasts—it helps more people discover the show. Thanks for your support!   #bradpodcastSee omnystudio.com/listener for privacy information.

Hey, Brad Kearns here with some thoughts from my morning walk about the foundation of any excellent, well-rounded fitness program for peak performance, vitality, fat loss, and longevity. Did you know half of regular runners get an overuse injury every year, and 25% of regular runners are injured at any given time? In this episode, I explain why the modern endurance running approach is deeply flawed, why walking provides an excellent aerobic conditioning effect with minimal impact load or injury risk, and why it should be the foundation from which you launch your more ambitious fitness activities. I also share why resistance training is the missing link for many people, including Dr. Doug McGuff's “Big Five” workout, and why true sprinting—not long HIIT sessions—is the single best workout ever known to mankind in terms of return on investment for reducing excess body fat, promoting overall functional fitness, and supporting longevity. Research reveals that anaerobic muscle fibers decline at a rate of around 40% per decade without intervention, compared to roughly 10% for the aerobic system. That's why we have a critical obligation for longevity to hone the anaerobic system with brief, explosive maximum efforts. The three fitness laws are simple: move frequently at a slow pace, lift heavy things, and sprint once in a while. That is the winning ticket for true fitness, weight loss, and longevity.   TIMESTAMPS: Brad emphasizes the importance of walking as an activity from which to launch your more ambitious fitness activities. [01:51] Steady state cardiovascular exercise and other extreme endurance exercises often create injuries. [03:01] Sprinting is the single best workout known to mankind! It's all about quality, explosiveness, power, lots of rest in between. [08:30]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes The Primal Blueprint Body by Science   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD. Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! #bradpodcastSee omnystudio.com/listener for privacy information.

What if the emotional patterns you struggle with aren’t actually who you are? What if they’re just patterns—and patterns can be interrupted? I’m joined by Dr. Elisha Goldstein, returning to the show eight years after his first appearance, to talk about his new book, Tiny Shifts: How Emotional Health Transforms Stress, Relationships, and Longevity. I’ve spent a lot of time thinking about healthy eating, exercise, fitness, sleep, and all the things we do to live a long and healthy life, but what about the emotional stuff? Because Elisha makes the case that emotional longevity is just as important as physical longevity—and that living in a high-stress, agitated pattern can potentially take years off your life. We get into his simple 4-R method: recognize, release, refocus, reinforce, which can help you catch yourself in an overwhelmed loop before you spiral into those undesirable, repeatable patterns. We talk about why the skills we learn can easily fail us when we need them the most—when we’re under pressure, agitated, or triggered—and how to create more space between stimulus and response. Elisha explains why emotions are biology, how getting in touch with what’s happening in your body can change the way you respond, and why asking your brain better questions can lead to better answers. We also talk about the everyday moments that can send us into these patterns, from traffic to social media outrage to difficult relationships, and Elisha shares a personal story about getting scammed online that puts all of this to the test in real time. This is a fascinating conversation about emotional health, longevity, and learning to recognize the patterns that drive our behavior so we can interrupt them and give ourselves more choice in the moments when we need it most.   TIMESTAMPS: Can Dr. Goldstein's 4-R method be the tool we need when we get under emotional stress and dysregulation? [01:03] We live in stressful times.  Even when we see ourselves as living a healthy life, we might not be aware of how this stress is effecting our body. [07:01] The moment of awareness when you realize that you are tense, your heart rate is up, that's when you begin to recover. [10:25] Your body always has a physical response. You can learn to map your feelings on your body. [15:10] Our responses are just a pattern, not part of our identity. [20:01] If a label (diagnosis) is helpful to you to identify something so you can better understand the pattern and create an intervention, it can be helpful. [25:24] Trauma can be passed through generations. [27:14] We learn to refocus. What do I need right now? [30:47] When you can identify what you are feeling, your brain is mapping the sensation. [38:33] Asking yourself questions like "What do I need? "Why aren't I kinder to myself?" puts you in a more empowering place. [44:15] When dealing with being taken advantage of, what comes after anger? [46:21] An example could be if there was friction in your relationship, you can ask yourself, "What would it be like if I just stopped trying to argue and just listened instead?" [47:44] Social media can be very much a detriment in a lot of ways to our minds and our culture. [49:51] If you get wrapped up in some news that upsets you, it makes you obsess about it, creating anxiety. [51:24] If you can overcome a pattern once, and not react with that triggered response, it's a huge breakthrough. [54:27] Listen to your experience. [01:02:03] If your message to yourself is, "I should be able to shift my perspective and feel better," you are just feeding the feeling of shame. [01:05:39]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Book - Tiny Shifts: How Emotional Health Transforms Stress, Relationships, and Longevity  Dr. Elisha Goldstein Podcast Uncovering Happiness elishagoldstein.com   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD. Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! #bradpodcastSee omnystudio.com/listener for privacy information.

Get ready for another great show with Ben Azadi, author of the new book KetoFlex. Ben has an incredible story—after struggling with obesity and depression in his early 20s, he lost 80 pounds and completely transformed his health. Today he's helping people better understand metabolism, fasting, and the ketogenic diet by simplifying complex science and turning it into practical, actionable habits that don't feel overwhelming. We talk about why eating too close to bedtime can interfere with your body's biggest fat-burning window of the day, why Ben believes in making just one "tweak a week" instead of overhauling your life overnight, and why he says, "You don't lose weight to get healthy—you get healthy to lose weight." We also discuss metabolic flexibility, the role of hyperinsulinemia and seed oils in today's obesity epidemic, why keto isn't meant to be a forever diet, and the simple mindset shifts that make lasting change possible—including Ben's memorable reminder: "If you treat your health casually, you'll end up a casualty." Ben also shares the productivity habits that have helped him write multiple bestselling books while staying focused on his mission of helping others reclaim their health. Ben Azadi is a bestselling author, keynote speaker, and functional diagnostic nutritionist known as "The Health Detective." After struggling with obesity and depression in his early 20s, he transformed his health by losing 80 pounds and reducing his body fat to 6%—an experience that inspired his mission to help others improve their metabolic health.  Today, Ben is the founder of Keto Kamp, where he educates people on intermittent fasting, the ketogenic diet, and metabolic flexibility. He is also the host of the award-winning Metabolic Freedom podcast, which was named Keto Podcast of the Year at the 2022 Metabolic Health Summit.   TIMESTAMPS: Ben Azadi explains in this podcast some complex scientific insights about sleep, about metabolic health, about how the body's supposed to burn fat while we sleep, about what's going on during the day and how to manage this global obesity epidemic. [01:05] Ben's story of being a very unhealthy depressed young man involves an 80-pound weight loss he experienced. This started his journey toward better health. He will explain the basics of the ketogenic diet. [04:55] If you treat your health casually, you'll end up a casualty. If you are 23 years old or 63 years old, your body will respond when you change the signals you're giving it. [10:10] What does it take to get motivated and inspired to take on the responsibility of managing your own health? [16:31] When you eat too close to bedtime, you're missing out on the most important window within a 24-hour period for fat loss and fat burning. [18:14] If you eat the same meal in the morning and evening with exactly the same calories and micronutrients, the insulin response is different. [22:44] When you are most insulin sensitive in the morning, is that a good time to fast? [28:40] If you put rules and guidelines into your life, that is a really nice method of succeeding. [32:34] Start with whole foods, start with good sleep, start with movement and then build from there. [37:33] Keto Flex is a spin on metabolic flexibility. It's do keto but don't do it forever. [38:22] When you're in ketosis, it signals to your body that you're going through kind of like a famine. It's a stressor to the body. [43:13] How did Ben lose 80 pounds in nine months? You don't lose weight to get healthy, you get healthy to lose weight. [48:54] Are seed oils promoting hyperinsulinemia or are there other things at play here that's interfering with our ability to burn stored body fat? [52:33] The definition of whole food is that it is a single ingredient food. [58:11] What kind of application does the consumption of exogenous ketones have? [58:42] Ben explains his KetoFlex plan here. [01:01:04] Ben shares some of his secrets of managing his busy life, writing books, teaching, podcasting and keeping that 80 pounds off. [01:06:16]   LINKS: Brad Kearns.com Brad Nutrition.com Brad’s Shopping Page BornToWalkBook.com˜ B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Keto Flex Metabolic Freedom Burn ketoflex.com   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD. Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!   #bradpodcastSee omnystudio.com/listener for privacy information.

Welcome to a most informative and inspiring show about the amazing ancient superfood of cacao! This episode will give you everything you need to know about its remarkable health benefits, healing properties, and how to choose the most sustainable, eco-friendly, fair-trade bean-to-bar products. You will learn about the fascinating history of cacao as a sacred food, currency, and medicine, why it remains one of the most highly regarded superfoods on the planet, and how the food industry took this extraordinary raw material, stripped out everything useful, and transformed it into little more than a heavily sugared version of the original. Along the way, I explain the science in plain English—from the powerful polyphenols that support your heart, brain, blood pressure, gut microbiome, metabolism, and mood, to why cacao may be the single most antioxidant-rich food you can eat. I also reveal the disturbing reality behind much of today's commercial chocolate industry, including how mainstream processing destroys many of cacao's most valuable compounds and why ethical sourcing matters. You'll learn the difference between raw cacao powder, cacao nibs, and high-percentage dark chocolate, how to identify truly high-quality bean-to-bar chocolate, why I became a dark chocolate connoisseur, and the artisan brands I recommend. When this episode is over, you're never going to look at a chocolate bar the same way again, and you'll be fully armed to make the best product purchasing decisions and obtain the maximum benefits from consuming foods high in nutritious cacao.   TIMESTAMPS: Cacao is one of the most highly regarded superfoods on the planet. [00:56] When you are finished listening to this episode, you will never look at a chocolate bar the same way again. [02:28] The best way to enjoy chocolate is to put it on your tongue and allow the flavor to dissolve in your mouth. [06:38] The history of cacao is fascinating. It is one of the most nutrient dense, biologically active foods in all of human history. [08:10] Early civilationa learned to ferment, roast, and grind cacao beans into a drink. It was more than a flavoring agent, it was very much a spriitual centerpiece as well as used for medicinal purposes. [10:11] After the Europeans added sugar to cacao, it lost some of its medicinal purpose, although it still is a good source of antioxidants. [12:29] There are many cardiovascular benefits from cacao. It improves platelet function.  [18:17] Cacao has been shown in studies to produce meaningful reductions in both systolic and diastolic blood pressure. It is also known to help boost levels of HDL (high density lipoproteins.) [20:55] Cacao consumption improves your overall lipid profiles, including helping with healthy triglyceride levels. [27:24] Does cacao help with weight loss goals? [28:27] Cacao has an impact on brain function and mood. [31:37] In contrast to the powerful, hard and fast effects of caffeine, theobromine in cacao works more slowly. It has a gentler mechanism and a longer half life. [35:08] Studies show wonderful benefits from cacao on the gut. It has been identified as a potent prebiotic which is what feed probiotics to flourish in the intestinal tract. [38:59] Reasearch shows cacao has properties protecting you from UV damage from sunburn. [46:35] Just how damaging to health is mainstream modern chocolate processing? One of the terrible aspects of the low-priced chocolate is because of the support of child slave labor harvesting these beans. [50:02] Look for the designation of "bean to bar" on the product. It should also have cacao beans as the first ingredient. [55:05] In mainstream processing of the beans, they have to use super high temperatures which degrades the polyphenol. [57:17] There are three categories of products which can deliver these wonderful health benefits. [01:00:07] When the bar is above 80%, this is where most of the research showing cardiovascular cognitive benefits was conducted. The words "cacao beans" should be the first ingredient on the label. [01:05:53] Brad lists his recommendations for good chocolate bars. [01:19:44] How much chocolate should one consume? [[01:29:06] Do not refrigerate high quality dark chocolate. [01:32:50]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Burn The Primal Blueprint Podcast with Shawn Askinosie (Chocolate) Podcast with Todd White (Dry Farm Wine) Dry Farm Wines Askinosie Chocolate Chocovivo Cocoa Runners Nomosu Pump Street Chocolate Puna Chocolate Ranger Chocolate Rausch Spring and Mulberry   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD. Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! #bradpodcastSee omnystudio.com/listener for privacy information.

Hey, how about a podcast guest of the fittest female athlete in the world? Her name is Lauren Weeks and she is a Hyrox legend and a three-time world champion widely considered to be the most decorated competitor in the sport’s history and the world’s fittest woman. That’s a title you can throw around and argue about, but she has a legitimate claim because Hyrox is an incredible athletic challenge that demands both extreme endurance capability and the strength and power to perform these challenging stations that happen in between one-kilometer runs. Lauren breaks down the entire Hyrox competition, how this fitness sensation has taken the fitness world by storm, and her journey to becoming a three-time world champion—including winning world championships, competing while eight months pregnant, returning to take second in the world, and eventually breaking the world record in both the pro and open divisions. You’re also going to learn some really interesting insights about her training. Sneak peek: most of her training is comfortably paced. I want to pound this message into our heads over and over—here is a woman performing at the very highest level ever seen in total athletic, functional fitness, and most of the time she’s training well within her capacity. Lauren shares how she balances aerobic training, strength work, and specific Hyrox preparation, and why building your aerobic system, staying strong, and training consistently are the foundation for performing at the highest level and staying fit and healthy throughout life.   TIMESTAMPS: Lauren Weeks, World Champion in Hyrox, is here to give an explanation of the sport and some trips for training. [01:03] It's a sport that encourages you to have an aerobic base, but also work on strength, which I think is really important for longevity. Lauren explains the stations. [04:29] So pacing, no matter what level you're at, is gonna be incredibly important. [12:18] If you're racing full bore for around an hour, that's pretty much the definition of the anaerobic threshold. [16:01] The participants in these events vary in their skill level.  There are divisions differing in the weights at the stations. [19:11] On average, the average time is probably just about 90 minutes, but the range is anywhere from just under an hour to probably just over three hours. [22:31] Range of motion might be a problem for folks who haven't trained for these stations. [25:17] Did it take a long time for Lauren to get to the world champion level? What is it like being a professional these days? [27:04] How many different events are there on the calendar? [32:48] What does her daily training regimen look like? [34:54] How can you be 8 months pregnant and compete in a Hyrox competition? [45:55]   Learn more about the Centr x HYROX ecosystem: For gym owners and operators interested in Centr x HYROX commercial opportunities:https://shop.centr.com/pages/commercial?utm_source=Podcast&utm_medium=TheB.radPodcast&utm_campaign=Podcast Try the Centr App (includes the only HYROX-certified digital training programs):https://centr.com/p/hyrox/all-programs?utm_source=Podcast&utm_medium=TheB.radPodcast&utm_campaign=Podcast   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes High Rocks (Hyrox) Wikipedia: Lauren Weeks Emom Training thehybridengine training   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD. Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! #bradpodcastSee omnystudio.com/listener for privacy information.

I am so excited to welcome back to the B.rad Podcast, Cynthia Monteleone, my good friend and sprinting mentor coach to numerous Olympic and world champion masters track and field athletes, and a former world champion herself in the 400 meters for women aged 45 and over! Our last show was dedicated to discussing the dangers of chronic endurance training and the wide-ranging physiological benefits of sprinting. This conversation is focused on another hugely important topic: recovery. The workout is the signal. The recovery is where the adaptation occurs. You’re going to learn how Cynthia became a world champion in sprinting while taking four days off per week to recover, why cortisol is not the enemy, and the difference between the productive stress of training and the chronic stress that can interfere with health, hormones, and performance. We also get into sprinting for longevity, chasing youth versus chasing longevity, and the simple recovery habits that matter most: sleep, walking, sunlight, spending time with family, and creating space where your body and nervous system can rebuild.   TIMESTAMPS: The body doesn't know whether the stress comes from sprinting, scrolling, financial pressure, or a difficult conversation. It simply responds to stress. [03:37] Cynthia publishes a free newsletter with educational information on various topics such as the importance of recovery. [05:51] There is a difference between chasing youth and chasing longevity. [08:44] The problem of taking outside hormone replacements is common. [12:23] There are natural ways to get around some symptoms like those that hit women in midlife. Men often aromatize testosterone into estrogen, thus the spare tire. [18:10] Cynthia uses a metabolic pinch to analyze what is going on in a client's body.  This is based in Chinese medicine. [21:04] The workout is the signal and the recovery is where the adaptation occurs. [22:03] There's a lot of misunderstanding and misinterpretation about what cortisol does in the body. Learn to use Eustress in a positive way. [24:07] Beer creates this enzyme aromatase that changes the testosterone to estrogen. [33:27] If anyone wants to track their longevity potential and their overall wellness and vitality, test your sex hormones frequently. The more calories burned, more classes attended, more miles run, still creates worse results, especially for the menopausal female [34:80] Aging with a broken body is not the best quality of life. [39:04] How can someone become a champion and win the medal but take tremendous amount of recovery time? Don't you have to train every day? [43:18] Walking after meals is such a great habit to adopt. [47:27] Walking in those barefoot shoes basically strengthens your foot. [50:17] Getting the right amount of sleep is essential for all your endeavors. [56:86] Find joy in what you are doing. Decompress, let go of stress.  These are very important for recovery and longevity. [01:03:11] Some people think if you have a good diet, you don't need supplements. Some are based in ancestral medicine. [01:03:47]   LINKS: Brad Kearns.com BradNutrition.com - 20% OFF Your First Order! B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery! B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes - Save 10% Instagram @FastOverForty fastover40.com Brad's Podcast Cynthia Monteleone Eustress vs. Distress Primal Endurance   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD. Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! #bradpodcastSee omnystudio.com/listener for privacy information.

The more hardcore and devoted you get to fitness, the more risk you bring that you might actually be doing things the wrong way and getting counterproductive results. In this episode, I break down 5 ways you may be screwing up your fitness goals—even if you’re consistent, disciplined, and training hard. We talk about why sleep, rest, recovery, and downtime are the foundation for everything else, why the body is a dynamic organism and not a machine you can program, and why you have to be careful about outsourcing your intuition to technology. I also dive into why VO2 max is overhyped, why zone 1 deserves more attention, how chronic cardio and narrow fitness goals can compromise longevity, and why so many people are missing the most important pieces of lifelong fitness: strength, power, and sprinting. In this episode, I reveal that the solution is simple: move frequently at a slow pace, lift regularly, and sprint occasionally. Whether you’re an athlete or someone focused on staying fit, strong, and capable throughout life, this episode will challenge how you think about training for true full-body functional fitness and longevity.   TIMESTAMPS: The more hardcore and the more serious and devoted to fitness you get, the more risk you bring in that you might be doing things the wrong way. [01:27] Everything flows downstream from getting a good night's sleep, rest and recover. The hyperconnectivity that we now experience interferes with that. [01:58] We have chronic low level stress hormone production from consuming variable digital content like text messages or scrolling through social media. [05:26] Some of us are so devoted to exercise, that we don't know that we are overdoing it. What are some of the biggest signs that we are overdoing it? [07:21] When you try to apply too much regimentation to a fitness program, you can very easily get yourself into trouble. [15:24] There is technology measureing your HRV telling you what your body is doing but don't obsess about it.  Listen to you body. [25:50] Zone one exercise is all than most people need. [30:48] Let's look at endurance training in general.  It is a very narrow sliver of total body functional fitnes. [34:55] There is a cutoff point where doing too much can put you into elevated risk for metabolic problems, including adding excess body fat and not being able to remove it. [37:47] By exercise physiology definition, anything lasting over a few minutes is strongly emphasizing the aerobic system with minimal stimulation to the anaerobic system. [41:50] The anaerobic muscle fibers are in that "use it or lose it" category. [50:52] The void of strength training and sprint training in one's program is a great way to screw up everything. [52:11] The general guideline for a great sprint workout template is four to eight reps of 10 to 20 seconds duration with a six to one recovery to work interval. [58:05]   LINKS: Brad Kearns.com BradNutrition.com - 20% OFF Your First Order! B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery! B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes - Save 10% The Stimulated Mind Podcast with Dr. Tommy Wood Primal Health Coach Institute.  Is VO@ Max Overated Podcast BradBeat HRV   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD. Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! #bradpodcastSee omnystudio.com/listener for privacy information.

In this Q&A episode, I answer questions about how to train for varied competitive distances without getting pulled in too many directions, explain my compelling stance on avoiding coffee (and NSAIDs), and give a plug for Dr. Doug McGuff’s “Big 5” total-body workout—a simple, highly effective way to stay strong with just one workout per week. I also share thoughts on how corporations like Whole Foods Market and PF Chang’s continue to sell plenty of crap despite their healthy reputations, discuss the magic of Zone 1 walking for building awesome aerobic fitness, and explain one of the best ways to tell if you’re doing too much strength training. Hint: you shouldn’t be getting sore. These are practical, everyday insights you can use right away to simplify your training, improve your health, and avoid some common mistakes.   TIMESTAMPS: Jack, age 60, asks about his running goals. He says he is confused about what Brad says the parameters should be. [01:11] Jack has another question about coffee. Is having that stimulant in the morning helpful for your overall well-being as an athlete?  [07:38] Another listener asks: Should I take my high intensity interval training, my strength training like Dr. Doug McGruff's Big Five and a basically walking approach to races? [15:45] Some comments from YouTube include this with Brad's comment: How long should you sprint to achieve all the health benefits? Brad's answer: All your entire life. [17:56] Monica initiates a discussion on the industrial seed oils being used rather than butter in restaurants and even Whole Foods and P.F. Changs. [18:50] Anthony asks about building up aerobic fitness by walking. Brad's response is thatthe aerobic base is built at the lower exercise intensities where your body has sufficient oxygen to develop and fine tune your mitochondrial function [27:00] Chad experiences soreness after trying to complete body weight exercises every other day to failure. Brad answers: If you have recurring soreness from your strength training regimen, you are most certainly overdoing it. [30:48] Dr. Doug McGruff's book, Body by Science, has a great regimen of five big workouts to do once a week. [32:22] Chad is also asking about his schedule for training. You want to have ebbs and flows in your schedule such that you have built in downtime and you always respect the importance of intuition and adjusting on the fly. [37:37]   LINKS: Brad Kearns.com BradNutrition.com - 20% OFF Your First Order! B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery! B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes - Save 10% Body by Science We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD. Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! #bradpodcastSee omnystudio.com/listener for privacy information.